Hello,
Kimberly Johnson here.
I am so honored you will be sitting with me today,
Exploring your inner world and your outer world.
I have been meditating since 2007 and am currently under the mentorship of the lovely Jack Kornfeld and Tara Brach.
My hope is leading you through meditations that give you access on the cushion and off of the cushion in day to day life to really develop and feel true peace,
True joy,
And true presence.
Today we're going to be exploring making friends with the moment,
Befriending whatever uncomfortable moment that's here.
So go ahead and just take a moment to allow your body to settle.
And you can do that in whatever way feels best for you.
As the body gently settles in,
Coming to a posture that feels both alert and relaxed.
And as the body settles,
Notice what it feels like to bring the attention into the body.
And maybe you feel a sensation in the body,
Or maybe you bring the attention to your sit bones or your feet.
Or maybe you go straight to the breath,
Whatever feels best for you today.
Notice what it feels like to redirect the attention into your body.
And maybe the eyes,
If they haven't already,
Shut down.
And if that doesn't feel good,
You can always hold a light gaze on the floor or the wall in front of you.
This is totally perfect too.
And as you have the attention in the body,
Concentrate the attention to where you feel the breath most in the body.
Maybe it's at the chest or the belly.
Maybe it's at the tip of the nostrils.
Beginning to just watch the body breathing.
Experience the body breathing.
You might notice that when you inhale the body expands out into the world.
You are a social creature connected to the outer world.
And then as the exhale comes,
The body returns toward itself.
Just like you also have a real relationship with your inner world.
Needing time to yourself.
Just like you need time out in the world.
And the breath mirrors this balance of external inhale bringing the outer world in.
And then exhale returning to yourself.
Watching the natural rhythm of the breath.
It's similar to an ocean wave or a piece of music.
And as you continue observing the breath,
Letting the body relax.
The jawline,
The forehead,
The eyes,
The cheeks.
Letting the shoulders relax.
Letting the belly relax.
The hands relax.
The hips and the feet relax.
Signaling to the nervous system that you are safe.
And as you take a few more breaths in this relaxed present state.
Maybe bring to mind the thing that you want to befriend.
Maybe it's a conflict in relationship.
Maybe it's a habit.
Maybe it's a situation with work or at home.
Just gently begin to bring it to mind.
See the other if another person is involved.
See your actions if there are actions involved.
Hear the words that are spoken.
Just giving yourself permission to return to the exact situation that you want to befriend.
And notice what emotions are present.
Without judgment or the need to change or fix.
Just noticing the emotions that arise when you think of this situation and just letting them be here with you.
And then noticing the thoughts.
What thoughts arise when you bring this situation into your awareness.
Maybe you're having thoughts about another.
Maybe you're having thoughts about yourself.
Or maybe you're having thoughts about life.
And just noticing the thoughts.
Not attaching to them,
But just kind of letting them be like clouds in the sky.
They're here with us and they're drifting from here to there.
Coming and going.
And then noticing where you feel it most in your body.
Maybe you feel some tightness in your chest.
Or a sinking sensation around your belly.
Or maybe your jaw is clenched or your fist is clenched.
Just noticing what's actually here in the body.
And then just ask yourself,
Can I let this all just be here?
Just as it is.
With these thoughts,
These emotions,
These body sensations.
Can I relax into them and just let them be here as I observe them kindly?
Observing them like I might observe a dear friend on their deathbed.
Or a small child in pain.
Can I let this be here just as it is?
Can I let this be here just as it is?
And maybe imagine that you notice to the right side that a being begins to walk into the space.
And you gently notice and make out that this is your oldest and wisest self.
And it's joining us in this very moment of discomfort.
And I want you to just take a moment to see this version of yourself.
Maybe 10,
20,
30,
40 years from now depending upon your already age.
The self that has lived many,
Many years.
The self that has wisdom from life.
The self that has realized,
Awakened.
And see how they stand.
How they hold themselves.
How they dress and talk and walk.
And ask them,
What would you do?
What wisdom do you have for me as I experience this uncomfortable moment in my life?
And just listen for a few breaths.
And gently bow to whatever wisdom they provided.
And then maybe move your hand up to your own heart.
Knowing that this wisdom ultimately came from you.
That you have your own answers and your own deepest knowing.
And as you place your hand over the heart or maybe even the belly,
Feeling your own supportive touch.
And maybe whispering something to yourself like,
I can do hard things.
Or it's okay to feel my pain.
Or it's okay to feel uncomfortable.
And knowing that in each moment we can befriend the moment by befriending ourselves.
And listening and trusting the innate wisdom that is within us.
And that at each moment we can turn an obstacle to an opportunity.
An opportunity to connect to ourselves.
An opportunity to feel whatever the body is desiring us to feel.
That we are capable of pausing and noticing and asking for anything that we might need.
Taking a slow breath as I ring the bell three times.
And slowly beginning to maybe move the body.
Taking some deep slow breaths,
Reawakening.
And maybe even as you come out of meditation,
Walking around the room,
Coming back into the physical environment.
And noticing just how you feel in this moment.
Noticing that befriending the moment is nothing more than observing it.
And welcoming it.
And allowing it.
And then deeply knowing yourself and nurturing yourself.
May you return to this meditation as often as you need.
As you navigate discomfort.
And as you navigate this life.
